If you\u2019re taking one or considering it, though, it\u2019s important to remember that using the drugs to suppress appetite doesn\u2019t just contribute to fat loss. Taking them also can result in reduced muscle mass. How much is uncertain, but studies have indicated<\/a> that anywhere between 15% to 60% of the weight people lose is lean muscle mass \u2014 meaning that if you shed 50 pounds, you will potentially be losing 7.5 to 30 pounds of your lean muscle.<\/p>\n \u201cMany patients underestimate their weakness when on these drugs until it shows up functionally, like when they\u2019re going up the stairs,\u201d said Dr. Peter Wenger, an affiliate clinical assistant professor at Rutgers New Jersey Medical School. Wenger is also a family medicine and sports medicine physician in Lawrenceville, New Jersey, who regularly works with people on GLP-1s.<\/p>\n If you\u2019re on a GLP-1 weight-loss program, it\u2019s important to formulate a weekly exercise routine that includes strength training to protect your health and your physical independence. Strong muscles are key to maintaining sturdy bones and preventing falls, and they are important for long-term metabolic health.<\/p>\n Exercise and strength training to stave off too much muscle loss are especially critical if you\u2019re 65 or older.<\/p>\n \u201cPeople 65 and above are already at risk of sarcopenia,\u201d said Dr. Viral Shah, an endocrinologist and director of diabetes clinical research at the Center for Diabetes and Metabolic Diseases at the Indiana University School of Medicine in Indianapolis. Sarcopenia is the age-related loss of muscle mass, strength and function. \u201cIf those people lose even 10% to 15% of lean mass, it\u2019s still significant because they have low mass to begin with.\u201d<\/p>\n But lost muscle mass isn\u2019t good for anyone, no matter your age.<\/p>\n \u201cEven when you\u2019re relatively young, you feel so much older because you lose muscle mass so rapidly on these drugs,\u201d Wenger said.<\/p>\n Wenger and other experts share tips on how to safely build muscle strength while using a GLP-1.<\/p>\n Pump iron slowly but surely<\/p>\n Before you rush to the gym and start pumping iron, be aware that while on a GLP-1, you may experience a reduced appetite and nausea, especially during the dose-adjustment phase at the start of your treatment. You may also feel fatigued and dizzy.<\/p>\n As a result, your strength training should begin with a lower intensity than the average person, and your progression to heavier weights should be more gradual.<\/p>\n Strength training should start with a lower intensity for someone who is on a GLP-1 medication. – Zing Images\/Digital Vision\/Getty Images<\/p>\n \u201cWe recommend shorter sessions to accommodate nausea or fatigue,\u201d Wenger said. \u201cWe also focus on complex dynamic movements like squats<\/a> and dead lifts more than machines, as they teach coordination in using different body parts simultaneously.\u201d<\/p>\n Ideally, a professional will develop an individualized exercise plan for you. If that\u2019s not possible, Shah\u2019s general recommendation to his GLP-1 patients is to do resistance exercises three times per week and aerobic exercise another three days.<\/p>\n Regular movement is definitely important, said Stan Ward, senior personal training manager at fitness club Equinox, who is based in Plano, Texas.<\/p>\n \u201cMovement can be very productive for your energy levels, even if it\u2019s low-level movement like walking or biking,\u201d Ward said. \u201cAnd make sure you\u2019re getting adequate sleep. That\u2019s commonly overlooked.\u201d<\/p>\n Experts emphasize the importance of taking in enough protein every day, which is key to building muscle. Specifically, Shah said people on GLP-1s need about 1 to 1.2 grams per kilogram of weight. For someone weighing 150 pounds (68 kilograms), that equals 68 to 81.6 grams of protein daily.<\/p>\n The timing of your protein intake, along with the necessary carbohydrates, is also important.<\/p>\n \u201cBecause people on GLP-1s have reduced appetites and sometimes nausea, that can lead to underfueling,\u201d Wenger said. \u201cThey will often not eat for extended periods of time. But if you don\u2019t plan your meals around your workouts, that can contribute to even more muscle loss.\u201d<\/p>\n This is because your body needs nutrients both to fuel your workouts and, afterward, to replenish your energy stores and repair muscle tissue.<\/p>\n Wenger recommends eating an hour or two before exercising since GLP-1s slow digestion.<\/p>\n \u201cEating too close to a workout may lead to bloating, nausea and cramping,\u201d Wenger said, \u201cparticularly with moderate to high-intensity training.\u201d<\/p>\n Liquid snacks such as smoothies are best, he said, as they\u2019re better tolerated than solid food.<\/p>\n After your workout, refuel within 30 to 60 minutes, which is when your muscles will be ready to take in nutrients.<\/p>\n \u201cIf your appetite is low, a protein shake or small snack with protein and carbs, such as Greek yogurt with fruit or chocolate milk, can be more manageable than a full meal,\u201d Wenger said.<\/p>\n All this planning may sound like a lot of work, but there is good news, Ward said.<\/p>\n \u201cIt can be hard to see you need to put some thought into this, when the medication is doing all of the work,\u201d Ward said. \u201cBut those who never used to exercise, or exercise regularly, can really see significant gains in their bodies.\u201d<\/p>\n Strength training crucial for everyone<\/p>\n Since the use of GLP-1s for weight loss is a new practice, more studies will be needed to determine how to best help the people using them, Shah said, especially when it comes to specific recommendations for exercise, nutrition and the building of lean muscle mass.<\/p>\n \u201cWe do not have good data to say \u2018X\u2019 type of exercise or amount is going to give the best results,\u201d Shah said.<\/p>\n Until then, make sure to incorporate strength training into your weekly exercise regimen \u2014 even if you\u2019re not on a GLP-1.<\/p>\n \u201cStudies have shown your longevity and quality of life are all tied to muscle,\u201d Ward said. \u201cAnd if you increase your muscle mass, you\u2019ll burn more calories, even at rest. So improving your muscle mass should be part of any training program. If I could find a way to shout this from the mountaintops, I\u2019d love it.\u201d<\/p>\n Melanie Radzicki McManus<\/a> is a freelance writer who specializes in hiking, travel and fitness.<\/p>\n![\"Strength](\"https:\/\/www.newsbeep.com\/au\/wp-content\/uploads\/2025\/08\/098428f054be637c95cbb9fd16dde037.jpeg\"\/)
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